Technique
- From a Plank position, move your hands forward, so that your arms are at about a 45-degrees angle.
- Hold that position for time.
Form tips
- Use a Hollow body position: engage your Abs, use a posterior Pelvic tilt and suck your bellybutton in.
Muscles
Strength
Primary
- Chest
- Back
- Triceps
- Abs
- Obliques
Secondary
- Forearms
- Pelvis
Individual muscles
Individual muscles
- Pectoralis major (clavicular head)
- Pectoralis major (sternal head)
- Latissimus dorsi
- Teres major
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Joint movements
Progressions
Knees rings rollout
Intermediate
Long sphinx pushup
Novice
Prone hollow body hold
Advanced
Regressions
Plank
Beginner
Forearms long plank
Novice
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